Essentials: Tools to Improve Your Focus & Concentration

Andrew Huberman explains how epinephrine, acetylcholine and dopamine shape focus and concentration. He covers practical tools like sleep, sound, 90-minute work sessions, nutrition, caffeine, cold exposure, meditation and visual focus drills. He also weighs supplements, ADHD medications and the role of deliberate defocusing. The episode is a Huberman Lab Essentials guide to building steadier attention.